7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 24kg SN 8/8 on the min 6 mins
2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10
Lots of hanging from my balcony between the above - stretch shoulders and lats
24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1
24kg SN 8/8 on the min, 6 mins (7/7 7 mins last week)
96 reps
24kg farmer carry, 1 minute, switch sides, 1 minute
More hanging from the balcony - stretch shoulders and lats
8:30am - Complete
Notes - Wow, awesome day. I could not be more pleased here. Things are really progressing and I think with some of the consistent chiro adjustments and focused mobility work, I have unlocked a couple of restrictions that were holding back performance. I worked all day yesterday on my house, hard work pressure washing, up on ladders etc. and didn't get impacted at all during today's training. Got a good night's rest, felt good getting warmed up. I did pause for a second and think man 8/8 is going to be hard for snatching. But then I said hell, it's only 6 minutes. I turned up some AC/DC and just crushed these snatches. Definitely an improvement over the last two weeks and I am very pleased. I think I am right at being able to complete the 5-minute snatch test, which is pretty sweet given that I have not been focused on snatching. That 24kg bell is definitely way, way lighter than it used to be. Great stuff indeed.
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